September is Cholesterol Awareness Month. Here are SupermarketGuru's tips to keeping your cholesterol in check
September is Cholesterol Awareness Month and SupermarketGuru wants to remind you of some great ways to keep your cholesterol at healthy levels – which are also good for overall health: here are some tips to keep you on track and your cholesterol levels healthy.
Avoid trans-fat. Stay away from items that list “partially hydrogenated oil” on the label. Reading all food labels is essential, even if the nutrition facts states 0 trans fats.
Use fresh garlic when cooking. Garlic has been shown to help lower cholesterol levels.
Brew some green tea. The antioxidants in green tea help lower cholesterol and prevent the oxidation of LDL cholesterol.
Stock up on soluble fiber. Fiber, specifically soluble fiber helps lower cholesterol by binding with it in the digestive tract and helping it pass through the body. Choose beans and lentils, apples, oats, barley, carrots, chia seeds and freshly ground flaxseed.
Snack on almonds. Studies have demonstrated almond’s ability to lower LDL cholesterol as well as blood sugar levels – yes a 1-2 punch!
According to the Society for Vascular Surgery website, cholesterol from eggs, pasture raised, grass fed meats, and dairy foods, when consumed with a whole foods based diet, in moderation is not harmful. The oxidized or overcooked, CAFO sourced meat and other products are where we can run into trouble. A study from the Chinese University in Hong Kong isolated oxidized cholesterol in foods and found that it both increases total cholesterol levels and promotes atherosclerosis; the hardening of the arteries.
It is also recommended that you exercise – for at least 30 minutes a day and reduce excess weight for those with waist size more than 40 inches for men; more than 35 inches for women. And if you are a smoker, now is the time to quit!